HEATH, NUTRITION & TRAINING TIPS


As we all want to be fit and in good shape and healthy.  You can do that
only with regular training and balanced diet. It must be a LIFESTYLE!






Food ratio of everyday calories intake:  Carbs 50-55%,  Protein 25%,  Fats 20-25%

Easy suggestions for every day's meal table:

*   200 g fruit and berries. Prefer fresh, but frozen is also good.
*   300 g vegetables. Steamed and raw, added to every main dish (rise, pasta).
*   Whole-wheat products: rye-bread, hot oatmeal, pasta, rise, muesli etc. Whole wheat gives you more fiber.
*   Low-fat milk products (Milk (till 2,5%), skim milk, buttermilk, curd and cottage cheese (till 4%), low-fat cheese - under 20%)
*   Fats. Making food, prefer vegetable oil (olives and olive oil, canola oil, peanut oil).
*   Prefer lean cuts of beef and pork - with fat trimmed, poultry without skin. Prefer white meat such as fish, chicken, turkey, beef and the last choice pork.
*   Eat fish at least twice a week.
*   Eating eggs prefer egg whites, egg substitutes.

Main suggestions for healthy eating:

* Eat breakfast every day. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
* Break down your meals so you are eating several mini meals per day.
* Drink lots of water (at least 8 cups a day). Better to use still water.
* Limit salty and sugary foods.
* Avoid eating many foods that are high in saturated fats.
* Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
* Limit your intake of junk food and alcohol.
* Try to avoid or limit your intake of food as sugar (also chocolate, cakes, candies, candy bars), wheat flour (white bread, cookie, cakes, ban (prefer whole wheat and rye-bread)), fats (pancakes, sausages, fatty ham (prefer low-fat ham instead) and egg yolk) and also soft drinks.
* Keep healthy snacks available at all times. You're less likely to grab junk food if something good for you is readily available (apple or orange slices, carrot sticks, banana, broccoli, fruit smoothie, applesauce).
* Try to find good and healthy choices from your favorite foods then its more easy to stick with it.
* The best diet is when it becomes to a LIFESTYLE, everyday's usual activity - way of life!


TOP 10 NUTRITIONAL MISTAKES EVEN FITNESS PROS DOING

Fitness enthusiasts are usually pretty good about what they eat, but even the pros have been known to make mistakes with their diets. The American Council on Exercises (ACE) came up with this list of common errors to avoid.

1.   Missing breakfast. Experts agree that by skipping it in the a.m., you'll make up for it later - most likely by giving into a craving for something not-so-healthy. Jump-start your metabolism by eating first thing in the morning.
2.   Not eating before training. Your body needs fuel to perform its best. Try yogurt or anything high in complex carbs and low in fat.
3.   Waiting too long after a workout to eat. Aim to eat a small meal made up of protein and complex carbs within an hour after exercise - it helps speed up metabolism and aids in muscle recovery.
4.   Having only a protein bar or shake instead of food. Most bars pack in just as many calories and fats as a Snickers bar, and many shakes lack fiber. Nothing is equal to real food.
5.  Trusting labels. Don't believe everything you read, especially on the side of a supplement bottle. Unfortunately, the supplement industry remains largely unregulated, so do your research and don't trust every claim you read.
6.   Not consuming enough calories for your activity level. Be sure that you're eating enough to fuel your activities but not so much that you can't burn the calories off.
7.   Thinking exercise is a free pass to big out. Whether you train occasionally or often, you should plan a healthy diet around your workout regimen. But always watch what you eat or you'll be training for nothing.
8.   Not enough hydration. Dehydration is never good - especially if you live somewhere hot. Be sure to drink before, during and after your workout.
9.   Jumping on the latest fad diet. We know, it's tempting. If you can get results fast and easy, it's worth a shot, right? Wrong. There's usually fine print and a never-ending list of side effects. Keep it basic, and be patient.
10. Eating too much protein and not enough carbs. The now-passť trend of high-protein diets had many people passing on rice and bread and living on poultry alone. Complex carbs are important for muscle growth.


SOME LINKS I FIND COULD BE INTERESTING FOR YOU:

http://www.buzzle.com/articles/low-potassium-diet-handout.html (read for sure if you have bad kidneys)
http://www.kidney.org/atoz/content/potassium.cfm (read for sure if you have bad kidneys)
http://www.truthaboutabs.com/Training-and-Nutrition-Articles.html (read these articles for motivation)
http://www.physicalfitnessarticles.net/Article/8-Key-Weight-Loss-Tips/28087
http://www.physicalfitnessarticles.net/Article/The-Top-8-ways-to-boost-your-metabolism/27693


25 FAT-MELTING FOODS

1. Ginger contains capsaicin, so itís thought to give your metabolism a little boost.
2. Hot Peppers raise your body temperature and energy expenditure.
3. Water, a dehydrated body is not as efficient as a hydrated one at doing anything - incl. burning calories.
4. Coffee can raise your metabolism by 50 to 75 calories a day.
5. Green Tea, drinking daily raise metabolism by 3,5 percent over 24 hours.
6. Fat-Free Milk is high dietary calcium intake (1000mg or more) over 18 months led to a reduction in body fat mass.
7. Carrots are one of the good snacks that can keep your metabolism going and help with satiety.
8. Low-Fat Yogurt getting your calcium.
9. Broth-Based Soup gives 100kcal to keep your metabolism going by eating more frequently.
10. Oatmeal is the perfect choice for breakfast; it contains both complex carbohydrates and fiber. It takes longer to digest them, providing a slow release of energy and pumps up your metabolism by keeps your insulin steady.
11. Broccoli is high in water content (and water is No 3 on this list). It contains potassium, which helps to reduce blood pressure by counteracting the effects of sodium, plus, itís full of folate and is thought to help boos t immunity.
12. Chili with lean beef is one of the metabolism-boosting foods (contains hot peppers and protein) that keeps your fire stoked.
13. Grapefruit had metabolic effect. One study showed that participants who ate half of a grapefruit before each meal had an average 3.5-pound loss in 12 weeks.
14. Fish supplies the amino acids what your body needs that it doesnít start breaking down muscle. Serve up boiled fish with a low-calorie salad and a plate of steamed veggies, and youíll keep your metabolism working hard - and your stomach full.
15. Apples are full of water and fiber - two key elements that contribute to satiety. To keep your metabolism going, grab an apple or two for a snack between meals.
16. High-Fiber Snacks.
17. Lean Turkey or Chicken makes your body hard at work digesting - meaning your metabolism stays active. Choose the leanest meat you can and always opt for skinless chicken - boiled or baked (not fried)
18. Eggs are a good source of vitamin D, which is needed in the metabolic process because they help contribute to a time release of energy doe to their high protein content. Vitamin D helps us to absorb calcium - a mineral thought to contribute to weight loss and metabolism boost.
19. Tofu is not just as a meat replacement, itís also full of omega-3 fatty acids, which seem to help with weight loss.
20. Whole Grain Cereal will give you enough energy to keep your metabolism at optimum level until lunch. Eat with skim milk and fresh fruit, and youíve got a power meal.
21. Fat-Melting Shakes (as smoothies containing fresh fruit, protein powder, fat-free milk and ground flaxseed) keeping you feel strong and your metabolism at its optimum level.
22. Salad as a low-calorie option is a great way to start a meal. Take water-rich veggies as cucumbers, celery, tomatoes instead of creamy dressings and top with spices like basil and rosemary for flavor.
23. Cheese and crackers are your metabolism-boosting snacks to pack in the nutrients.
24. Whole Grain Bread is a feel-full food that keeps you satiety. Toasted with a tablespoon of peanut butter for breakfast, or piled with lean turkey and veggies for lunch is a great metabolism-kicking combo.
25. Cinnamon keeps your insulin level in check. Plus, itís an anti-microbial that means it could help boost immunity. Add one-half teaspoon of cinnamon a day to foods such as yogurt, applesauce or oatmeal.


TOP LEAN-BODY FOODS TO BUILD MUSCLE AND LOSE BODY FAT

* If you don't have junk around the house, you're less likely to eat junk. If all you have is healthy food around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip.

In the fridge.
- lots of varieties of fresh vegetables: zucchini, onions, fresh mushrooms, spinach, broccoli, red peppers, etc. to use in morning eggs. Include also, lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses. 
- Coconut milk, mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Coconut milk adds a rich, creamy taste to lots of dishes, full of healthy saturated fats.
- Cottage cheese, ricotta cheese, and yogurt. Mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
- Chopped walnuts, pecans, almonds - delicious and great sources of healthy fats.
- Whole flax seeds, grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
- Whole eggs, one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
- Nut butters. Instead of plain old peanut butter get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition!
- Salsa
- Butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense...and NEVER use margarine, unless you want to assure yourself a heart attack).
- Avocados, a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
- Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
- Rice bran and wheat germ. Add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.
- Leaf lettuce and spinach along with shredded carrots for salads with dinner.
- Home-made salad dressing - using balsamic vinegar, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).

In the freezer:
- Frozen fish.
- Frozen berries. Keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies.
- Frozen veggies. Frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.
- Frozen chicken breasts, quick addition to wraps or chicken sandwiches for quick meals.
- Frozen buffalo, ostrich, venison, and other "exotic" lean meats. These are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that's sold at most grocery stores.
- Grass-fed steaks, burgers, and ground beef. Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef.

In the cabinets:
- Oat bran and steel cut oats, higher fiber than those little packs of instant oats.
- Cans of coconut milk.
- Various antioxidant rich teas - green, oolong, white, rooibos are some of the best.
- Organic maple syrup. Add to post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
- Raw honey, higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). Use a teaspoon or so every morning in your teas. Yes, it is pure sugar, but at least it has some nutritional benefits... and let's be real, a teaspoon of honey is only 5 grams of carbs... certainly nothing to worry about.
- Whole wheat or whole grain spelt pasta, has much higher fiber than normal pastas.
- Brown rice and other higher fiber rice. NEVER use white rice.
- Cans of black or kidney beans, add a couple scoops to Mexican wraps for the fiber and high nutrition content. Beans are surprisingly one of the best sources of youth promoting antioxidants!
- Tomato sauces, a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
- Dark chocolate (as dark as possible). This is one of good treats that satisfies your sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so keep it a couple squares and that is enough to do the trick, so you don't feel like a need to go out and get cake and ice cream to satisfy the dessert urges.
- Organic unsweetened cocoa powder, mix this into smoothies for an extra jolt of antioxidants or make low-sugar hot cocoa by mixing cocoa powder into hot milk and a couple melted dark chocolate chunks.


YOUR GUIDE TO BETTER EATING (one step at a time)
EAT THIS                                                            kcal

1 medium orange....................................................60
4 scrambled egg whites ..........................................83
3 tbsp egg substitutes.............................................19
black coffee.............................................................4
8 oz skim milk........................................................89
1 slice whole grain toast .........................................65
broth-based soup....................................................72
2 oz tuna with lemon juice.......................................70
ground turkey meatball............................................30
apple.....................................................................80
baked potato with salad.........................................165
sweet potato.........................................................117
2 cups plain broccoli...............................................62
2/3 cup oatmeal....................................................130
1 BBQ mesquite chicken breast..............................240
4 oz skinless chicken breast...................................106
1 tbsp lemon-juice salad dressing..............................3
1 tbsp fat-free ranch dressing...................................17
2 tbsp balsamic venaigrette dressing........................20
1/2 cup tomato basil pasta sauce............................60
sushi - 10 oz california roll (8pcs.)...........................361
4oz plain baked botato...........................................108
grilled chicken sandwich.........................................343
hamburger (without cheese)....................................265
Ice-cream cone......................................................285


NOT THIS                                                            kcal

1 cup orange juice.................................................115
2 scrambled eggs..................................................190
1 whole egg............................................................78
coffee with cream and sugar.....................................75
8 oz whole milk......................................................144
muffin, small..........................................................200
cream-based soup.................................................165
tuna with mayonnaise............................................170
ground beef meatball...............................................85
1 oz pretzels.........................................................115
baked potato with sour cream.................................217
baked potato.........................................................157
10 oz package broccoli in a low-fat cheese sauce.....154
pancakes with syrup..............................................316
6 breaded chicken wings......................................1482
4 oz breaded chicken breast...................................420
Italian salad dressing...............................................50
1 tbsp rance dressing..............................................73
2 tbsp blue cheese dressing...................................151
1/2 cup alfredo sauce.............................................120
sushi - 10 oz tempura rolls (8 pcs.). ........................531
4oz cheesy scalloped potato...................................600
cheeseburger with mayonnaise................................647
cheeseburger.........................................................310
ice-cream - sonic oreo blast....................................638


Don't eat while you're doing anything else. That way you're likely to eat less and feel full sooner.
TOP 10 EXERCISES YOU CANíT DO WITHOUT

1. Squats Great for glutes, hamstrings, quads and calves.
2. Lunges Great for your lower body, as well as the stabilizers that help you balance while you lunge.
3. Push-ups Work your chest, triceps and core. Nothing multitasks like the old-fashioned push-ups. Place your feet on stability ball for added intensity. / (or Bench press)
4. Pull-ups Sculps your lats, shoulders and biceps with this key move.
5. Shoulder Press This is the best exercise you can do to target the front delts and can be done sitting or standing (I recommend stand).
6. Triceps Dips Just find a bench or a chair and youíre all set to zap flab from your triceps, chest and anterior delts.
7. Seated Rows Build your dream back with this classic move. It targets the upper back, rhomboids, lats and bis. (or Lat Pull downs wide grip)
8. Abs Training Strong abs are key for maintaining a string core. Do a variety of moves every other day.
9. Walking Itís simple but low-impact and a great form of cardio for all fitness levels
10. Running Burn calories quickly and improve your cardiovascular fitness with running. Build up to distance running slowly.


TOP 10 TRICKS FOR FABULOUS ABS

1.  Eat small meals every two to three hours
2.  Do cardio in the morning on an empty stomach (i should start doing that ;))
3.  Drink four liters (or one gallon or 135 ounces) of water each day
4.  Avoid high-sodium food and additives
5.  Train abs every three days
6.  Use high-resistance exercises
7.  Go for a lower-rep range (failure at 15 reps)
8.  Exhale with each contraction
9.  Perform reps slowly and with control
10.Find innovative ways to vary your ab-training routine

See also:
Six Pack Abs Shortcuts! - "13 Tips to 6 PACK ABS"
Fast Five Abs Workout - "Fast and Furious 6 Pack!"
Sit Down And Get Fit - Kim Lyons


STOPWATCH

Everybody needs a stopwatch at some point -- and there's never one around! Well... Now there is! Online Stopwatch!
A Simple, Fast Flash Online Stopwatch and Online Countdown timer always available when you need it.


THE 25 BEST LIFTS - TOTAL BODY WORKOUT

Exercises which are the best for building size and definition (measured with electromyography (EMG).

Chest
Bench press (barbell)
Incline dumbbell bench presses
Dumbbell flyes (lying or incline)
Incline barbell bench presses

Shoulders
Shoulder barbell presses (military presses)
Front raises (dumbbell)
Standing side laterals
Rear deltoid raises

Back and lats
Wide-grip lat pulldowns (front)
Bent-over rows (barbell)
Pull-ups (wide-grip) (assisted)

Arms
One-arm preacher curls (on bench)
EZ-bar preacher curls
Seated alternate incline dumbbell curls (incline bench, extend arms one by one)
Triceps pushdowns
Skull-crunshers (lying triceps extensions)

Forearms
Wrist curls
Reverse barbell curls

Quads and glutes
Leg extensions
Squats
One-leg squat on smith machine

Hamstrings
Straight-leg deadlifts
Leg curls
Deadlifts

Calves
Standing calf raises
Sitting calf raises

These exercises are my favorite whatever workout or routine or splits I do :)


SOME LINKS I FIND COULD BE INTERESTING FOR YOU:

http://www.truthaboutabs.com/Training-and-Nutrition-Articles.html (read these articles for motivation)
http://www.physicalfitnessarticles.net/Article/8-Key-Weight-Loss-Tips/28087
http://www.physicalfitnessarticles.net/Article/8-Proven-Muscle-Building-Tips/29947
http://www.physicalfitnessarticles.net/Article/Three-Simple-Steps-To-Build-Muscle-Mass/29942


TOP 10 SIGNS YOU'RE OVERTRAINING

Sometimes it's tough even sticking to a weekly workout routine, but believe it or not some people actually overdo it. Overtraining can be a risk to your health. If you recognize the following symptoms in yourself, it's better to look through your training routine and timings. You need a break.

1.   Decreased performance. Slower reaction time, reduced speed and lower endurance levels.
2.   Agitation, mood swings, irritability and lack of concentration. Too much exercise and too little rest can upset the hormones and induce moodiness.
3.   Excessive fatigue and lethargy. Without proper recovery your body will only become more and more fatigued. Some people call it "heavy legs".
4.   Increasing perceived effort during regular workouts. If what used to feel fine is now difficult, you're most likely overtraining.
5.   Muscle aches and joint pain.
6.   Frequent illnesses and respiratory infections.
7.   Insomnia and restlessness.
8.   Loss of appetite. Overtraining can cause and increase in hormones such as epinephrine and norepinephrine that inhabit appetite.
9.   Chronically elevated heart rate at rest and during exercise.
10. Menstrual cycle disturbances.


FACTS ABOUT FAT LOSS DURING EXERCISED

* High-intensity exercise (about 70% max heart rate): 33% of the energy you use comes from fat and 66% comes from glucose. You're burning about 600 calories per hour (200 calories from fat).
* Low-intensity exercise (about 50-60% max heart rate): Your ratio of fat to glucose usage is about 50-50. You're burning about 350 calories per hour (175 calories from fat).
* Sitting still (resting heart rate): 66% of the energy you use comes from fat and 33% comes from glucose. You're burning about 90 calories per hour (60 calories from fat).

When you put all this information together, the picture you see is very familiar. There arenít any gimmicks or shortcuts. To burn fat, the variables are simple. You need to:
- Be as active as possible
- Exercise at a moderate (60% MHR) to high (>70% MHR) intensity level when doing cardio
- Include strength training two to three times per week
- Keep your total calorie intake below your total energy expenditure (without exceeding a 1,000 calorie deficit per day)
- Provide your body with plenty of quality fuel from healthy foods
When planning and timing your meals along with your fitness program, find what works best for you
in terms of providing the right fuel at the right times, using your Nutrition Tracker and Meal Plans as a
guide. Your energy and performance levels will tell you whether you need to eat before exercise,
whether you need more or fewer calories, and what ratio of fat, carbs, and protein is best for the
demands of your lifestyle. Now that you have the facts, don't let another fat-burning theorist steer
you wrong ever again!


TEST YOURSELF

We always want to test what we are able to (at least I am). So in time I will include various tests which could be also for you interesting to see or even to try.

MILITARY PHYSICAL TEST FOR WOMEN IN UNITED STATES

*the results are differ slightly depending on age...these are for women in their 20's

THE NAVY
  - do as many sit-ups and push-ups as you can in 2 minutes
  - run 1 1/2 miles or swim 450 meters
Your score 100% if you can complete:
  Sit-ups: 101
  Push-ups: 46
  Run: 10min 17sec
  Swim: 7min 13sec

THE AIR FORCE
  - do as many sit-ups and push-ups as you can in 1 minutes
  - run 1 1/2 miles
  - measure your abdominal circumference
Your score 100% if you can complete:
  Sit-ups: 51
  Push-ups: 42
  Run: 11min 6sec
  Abdominal circumference less than 29,5 inches (=75cm)

THE ARMY
  - do as many sit-ups and push-ups as you can in 2 minutes
  - run 2 miles
Your score 100% if you can complete:
  Sit-ups: 80
  Push-ups: 46
  Run: 15min 36sec

THE MARINES
  - do as many sit-ups as you can in 2 minutes
  - run 3 miles
  - hang from a bar with your arms bent at 90 degrees, palms facing your head, as long as you can
Your score 100% if you can complete:
  Sit-ups: 100
  Run: 21min
  Hang: 70sec

300 WORKOUT

...can be used as a test after certain period of time.
Always take time and see how you have developed after last testing/workout. Its a competition with yourself!!!

25x Pull-ups
50x Deadlift @ 100lbs (45kg)
50x Push-ups
50x Box Jumps @ 12Ē box
50x Knees to Elbows
50x KB Clean and Press @ 36lbs (16kg)
25x Pull-up
TOTAL 300 reps

Easier workout for the beginners:
12x Assisted Pull-ups (assistance I used was 30kg)
25x Deadlift (barbell 35kg)
25x Push-ups
25x Box Jumps @ 12Ē box
25x Sit-ups (incline & 5kg)
30x DB Clean and Press (dumbbell 12kg)
12x Assisted Pull-ups (assistance 30kg)
TOTAL 154 reps

If you want that body and that strength, you must do full body athletic movements, like deadlifts, squats, kettlebell clean and presses, pullups, ect.

The absolute
most important
thing you can do
to stay lean for life is... Build Muscle!
More muscle =
Higher metabolic rate
When weight training, pay attention to the beginning and end of each movement. Shortening the action can significantly reduce the benefit of the exercise.
YOUR TOP 10 BABY STEPS

1.   Make gradual changes. Experts say who sheds pounds slowly and sticks with an exercise program stands a good chance of keeping them off. Food experts at a recent Institute of Food Technologists meeting determined that patience and small successes were key to making lifelong changes in your diet.
2.   Set easily attainable goals. Start slow -  don't try to lose all the weight in a few days with drastic measures that have little staying power. You'll only end up frustrated and angry.
3.   Make it easy. Use half the sugar and half the cream in your coffee. Drop the sugary cereal for a bowl of steaming oatmeal topped with unsweetened applesauce.
4.   Reward yourself for success with something other than food. Meet a friend at a movie or buy new gym shoes.
5.   Change it up. When weekly goals are firmly ingrained as part of your new lifestyle, add a little variety: Walk farther, longer or faster, take up weight training or try a new sport.
6.   Ditch egg yolks and fried food. Buy skinless chicken and grill, steam or bake instead of frying.
7.   Record your physical activity. Log your daily exercise in a training journal. Be as honest as you can.
8.   Weigh yourself only once a week. It's important to know your numbers to track your progress. (I must admit I weigh myself almost every day.)
9.   Make six-month plan. Walk for one hour a day and gradually kick it up a notch - from a walk to a run. Or increase your time spent training with weights.
10. Learn all you can about healthy eating.


TOP 10 INFLIGHT EXERCISES TO PREVENT JET LAG

When you fly across 2 or 3 time zones quickly, your circadian rhythms are disrupted and you experience jet lag, which is usually a combination or feeling disoriented and experiencing fatigue or insomnia. Try these following stretching program to reduce the effect of jet lag and enjoy your next vacation even more :)

1.   Bent-knee Raise. Raise your bent knee to hip height, hold for 2 sec and lower while extending your knee. Repeat 10 times on each leg.
2.   Quad Stretch. While supporting yourself, bend your knee and grab your ankle behind you. Rotate your ankle while olding this position. Hold the stretch 15 sec per leg.
3.   Shoulder Shrug. With your arms at your side, roll your shoulders forward and backward in a wide, circular ovement. Repeat 10 times in each direction.
4.   Single-arm Rotation. Rotate your extended arm at the shoulder in a full circular pattern. Repeat 10 times with each arm.
5.   Shoulder Stretch. Extend your arm across your chest, pulling it towards your chest with the opposite arm. Hold for 15 sec on each arm.
6.   Trunk Extension. Stand tall with your palms on your lower back. Tuck your chin in and slowly arch your back while exhaling. Hold, relax and repeat 5 times.
7.   Neck Flexion and Extension. With your palms on your forehead, flex your neck forward against the resistance of your hands. Repeat with your hands behind your head. Do this for a total of 15 sec with your palms in front and behind our head.
8.   Side Bend. Stand with your feet apart, your legs straight, one hand dangling at your side and the other stretched verhead. Bend to one side while reaching with your overhead hand and repeat on the other side. Do 10 reps on each side.
9.   Upper.back Stretch. Interlace your fingers and extend your arms our in front, bowing your back with your palms acing inward. Do 2 repetitions, holding each for 15 sec.
10. Hamstring Stretch. Extend your leg out in front with your heel on the ground. Bend the opposite leg at the knee, each forward and grasp the ankle of the extended knee. Maintain the leg extension and stretch your lower back by pulling toward your ankle. Hold each leg for 30 sec.


SOME OTHER TYPE OF USEFUL TIPS FOR YOU TO MAKE YOUR LIFE EASER

As we do lots of trainings and have to do laundries more then often then i would like to help you out with folding out your T-Shirts. Easy when you see the video below.

How to fold a T-Shirt in a two seconds

Women, sometimes we need to do make a different kind of make-up, at least for me this make-up is not a usual make-up i do every day. I might do it several times in a year only. So here are small tips how to do a quick evening make-up.

Make-Up Tips: Easy Smokey Eyes
Zo maak je zelf een schitterende smokey eye look
Barbie After Midnight REUPLOADED


And how about hair. Here is some quick styles for long hair, how to put them up:
5 Styles for wet hair in under 10 minutes
Simple, but Showy Bohemian Updo
5 minute updos for everyday 2
If you can imagine it you can achieve it.
If you can dream it, you can become it.
Every day spend a few moments reconnecting and reaffirming the major goals and values of your life.
Accepting yourself as you are is necessary before you can change. Self-hatred makes you feel bad and reduces your ability to make positive changes.